The 7-Minute Cardio-Sculpting Workout

by JESSICA SMITH Last Updated: Apr 11, 2016

Jessica Smith

As a certified wellcoach, author, fitness lifestyle expert and the star of numerous exercise DVDs, Jessica Smith is constantly writing and producing video content about the latest news and expert information on health, fitness and wellness. She holds a Bachelor of Arts in communications.

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Can you really get a good workout in if you've got less than 10 minutes to spare? You bet! Toss that “I’ve got NO time to work out” excuse out the window and try this no-equipment, total-body cardio-sculpting routine for an efficient and effective session you can do anytime, anywhere. Do each exercise shown for 30 seconds, back-to-back (no rest in between) to keep your heart rate up and burn more calories in much less time.

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1 PRISONER SQUAT

Stand with your feet slightly wider than hip-width apart, feet turned out and arms behind your head. Bend your knees and lower into a squat, pushing your hips back as if you’re about to sit down into a chair. Keep your chest lifted and your knees tracking over -- but not past -- your toes. Drive through your feet and return to standing. Do as many reps as possible with good form for 30 seconds.

2 SQUAT JUMP

From the squat sit position, jump straight up, reaching your hands over your head. Land softly in the squat position, sitting back into your hips and keeping your knees behind your toes. Do as many reps as possible with good form for 30 seconds.

3 PUSH-UPS

Begin in a full plank position with your hands and feet positioned slightly wider than shoulder-width apart. Engage your abs and bend your elbows, lowering your body to the floor without letting your hips sag (try to maintain a straight line from heels to head). Return to the start position. Do as many reps as possible with good form for 30 seconds. You can modify on bent knees if needed.

4 MOUNTAIN CLIMBERS

From the full plank position, engage your abs and bend your right knee in toward your chest. Quickly jump your foot back to plank position and draw the left knee in. Repeat as quickly as possible for 30 seconds.

5 STANCE JACKS

Stand with your feet together, arms by your sides. Jump your feet out wide and bend your knees, pushing your hips back as your chest reaches slightly forward. Tap your right hand to your left foot as your left arm extends back behind your body. Return to start position and repeat on the opposite side. Do as many reps as possible with good form for 30 seconds.

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6 SPEED SKATERS

Stand with your feet together, arms by your sides. Take a wide step out to the side with your left foot, lowering into a squat position, bending your right knee behind your body with your foot lifted and swinging arms to the left. Quickly push off your left leg and jump out and over to the right, landing on your right leg with the left leg crossed back, arms swinging to right side. Repeat as quickly as possible for 30 seconds.

7 CRAB WALK

Sit on the floor with your hands behind hips, fingers facing in, knees bent and feet flat hip-width apart. Engage your abs and your lift hips off the floor into a bridge position. "Step" back with your right hand and right foot. Then "step" again with your left hand and foot. Keep "walking" like this for 30 seconds.

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8 TRIPOD BRIDGE REACH

From bridge position with your arms extended, lower your hips toward the floor and shift weight into your right leg, kicking your left leg straight up to the ceiling and reaching for it with your right hand. Lower that leg and arm and switch sides, kicking the right leg up and bending left knee and placing foot back on the floor. Repeat as quickly as possible for 30 seconds.

9 REVERSE LUNGE

Stand with your feet together, arms by your sides. Step your left leg back and lower into a lunge, reaching your hands out in front of you. Return to start. Repeat on the opposite side. Do as many reps as possible for 30 seconds.

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10 X-JUMPS

Jump straight up, reaching your arms overhead and kicking your legs out to the side so that your body forms an "X." Land with your knees slightly bent to absorb the impact. Repeat as quickly as possible for 30 seconds.

11 PIKE PUSH-UP

From a full plank position with your feet wide and hands shoulder-width apart, engage your abs and lift your hips up and press your chest back to thighs (focus your eyes on legs to avoid straining your neck), bending your knees and lifting your heels off the floor if needed. (Your body should resemble an upside down letter “V.”) Bend your elbows out to your sides and lower the crown of your head toward the floor. Extend your arms. Do as many reps as possible for 30 seconds.

12 CRESCENT KICKS

Start standing with your feet two to three feet apart, facing over your right leg. Engage your abs and lift your right foot off the floor and circle it around as if you're kicking something. Return to start position and repeat on the opposite side. Repeat as quickly as possible for 30 seconds.

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13 BICYCLE CRUNCHES

Lie face up with your hands clasped behind your head and your knees bent in toward your chest. Lift your shoulders and head off the floor turning torso your in toward your right bent knee as the left leg extends out straight above the floor. Repeat on the opposite side. Do as many reps as possible for 30 seconds.

WHAT DO YOU THINK?

Are you busy? How do you find time to work out? Do you think you have 10 minutes to spare to try this workout? The first time you try this routine it might take you a little longer than 10 minutes because you’ll be learning the moves, but once you have them down, you’ll be able to do them anywhere! Leave a comment below and let us your thoughts.